I’m 185/69, around 10% BF, been training for nearly 3 years. I haven’t progressed a lot, because every 3-4 months I’ve always done pauses for 2-3-4 weeks, and basically I start over every time.
Clean and power jerk 1x80@71
Power snatch 3x50@71
Back squat 2x110@67, 6x90*@69, 17x80@71
Front squat 1x103@67, 4x90@67
Deadlift 1x140@70, 10x120@71
Rack pull above the knee 1x170@70
Snatch grip deadlift 1x110@71**
Hip thrust 1x127,5@71
Push press 4x80@70
Bench shoulder width grip 1x80@70
Pullup neutral grip 1x42kg@66
Pullups supinated 21 reps@66
Dips 1x35kg@65, 5x27@65, 37 reps@69
Pushups 1x60kg***@66, 6x40***@66
Straddle back lever 15 sec. on a bar @71
L-sit on ground 35-40 sec. a long time ago
Wall HS ~100 sec. also a long time ago
**1 thin plate deficit
***Weight on lower back
Everything is beltless, squats are ATG, deadlifts are double overhand strapless, pullups are deadhang-chest to bar, press is from a deadstop, I try to be strict regarding my technique.
Regarding bodyweight stuff - working on the basics - rings support, straddle back lever, back bridges, L-sit and wall HS.
I haven’t done much training for the past 2-3 weeks, and I’m starting 5/3/1 tomorrow, so today I maxed out.
Soft tissue work, squat mobility, some stretching
Snatch grip deadlift with a fat bar from a deficit 1x85, 1x87,5, 1x90 X22-
Bench press 1x65, 1x67,5, 1x70 21X-
Push press 1x75, 1x80, 1x82,5
Back squat 1x95, 1x97,5, 1x100 31X-
Stretching - side split